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Heirloom Red Potatoes
Vegetables
Nutri-ScoreA

Heirloom Red Potatoes

Solanum tuberosum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Heirloom Red Potatoes provides 77 kcal, 2g of protein, 17.6g of carbohydrates, and 2.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Heirloom red potatoes are a nutrient-dense variety known for their vibrant color and rich flavor. They are versatile in cooking and provide essential vitamins and minerals.

Also known as:
Red Bliss PotatoesRed Potatoes
Scientific NameSolanum tuberosum
Region of OriginPeru
Popular Comparisons:
Heirloom Red PotatoesHeirloom Red PotatoesVSAcorn SquashAcorn SquashHeirloom Red PotatoesHeirloom Red PotatoesVSAdria Blue PotatoesAdria Blue PotatoesHeirloom Red PotatoesHeirloom Red PotatoesVSAir PotatoAir PotatoHeirloom Red PotatoesHeirloom Red PotatoesVSGarlicGarlicHeirloom Red PotatoesHeirloom Red PotatoesVSAlexandersAlexandersHeirloom Red PotatoesHeirloom Red PotatoesVSAloe VeraAloe VeraHeirloom Red PotatoesHeirloom Red PotatoesVSArrowheadArrowheadHeirloom Red PotatoesHeirloom Red PotatoesVSArtichokeArtichokeHeirloom Red PotatoesHeirloom Red PotatoesVSArugulaArugulaHeirloom Red PotatoesHeirloom Red PotatoesVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories77 kcal
Water
79%
Fiber2.2g
Total19.7g
Protein
2g(10%)
Fats
0.1g(1%)
Carbohydrates
17.6g(89%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C13 mg (15%)
Vitamin b6 (pyridoxine)0.3 mg (15%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium425 mg (12%)
Iron0.8 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, heirloom red potatoes help combat oxidative stress and may reduce the risk of chronic diseases.
✓High in potassium, they support heart health and help regulate blood pressure.
✓Their fiber content aids in digestion and promotes a healthy gut.
✓Vitamin C in these potatoes boosts the immune system and promotes skin health.

Possible Risks & Side Effects

!Excessive consumption may lead to weight gain due to high carbohydrate content.
!Individuals with nightshade sensitivities may experience adverse reactions.

How to Prepare & Consume

Best enjoyed roasted, boiled, or mashed. Leaving the skin on maximizes nutrient retention.

Smart Selection & Storage

How to Select

Choose firm potatoes with smooth skin and no blemishes or sprouts for the best quality.

How to Store

Store in a cool, dark place, ideally in a paper bag to allow for air circulation.

Myths vs Realities

MythPotatoes are unhealthy and should be avoided.
RealityPotatoes, especially heirloom varieties, are nutrient-rich and can be part of a healthy diet.
MythEating potatoes will make you gain weight.
RealityWeight gain is more about overall calorie intake rather than potatoes alone.
MythAll potatoes are the same nutritionally.
RealityDifferent potato varieties have varying nutrient profiles, with heirloom types often being more nutritious.

Healthy Recipes

Herb-Roasted Heirloom Red Potatoes

These herb-roasted heirloom red potatoes are crispy on the outside and fluffy on the inside, seasoned with fresh herbs for a delightful side dish.

Ingredients
  • 1 lb heirloom red potatoes, quartered
  • 2 tbsp olive oil
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. In a large bowl, toss the quartered potatoes with olive oil, rosemary, thyme, salt, and pepper.
  3. 3. Spread the potatoes on a baking sheet and roast for 25-30 minutes, or until golden brown and crispy.

Heirloom Red Potato Salad with Avocado Dressing

This refreshing potato salad features heirloom red potatoes and a creamy avocado dressing, making it a healthy and satisfying dish.

Ingredients
  • 1 lb heirloom red potatoes, diced
  • 1 ripe avocado
  • 2 tbsp Greek yogurt
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Chopped fresh parsley for garnish
Instructions
  1. 1. Boil the diced potatoes in salted water until tender, about 10-15 minutes, then drain and cool.
  2. 2. In a blender, combine the avocado, Greek yogurt, lemon juice, salt, and pepper, and blend until smooth.
  3. 3. In a large bowl, mix the cooled potatoes with the avocado dressing and garnish with chopped parsley.

Stuffed Heirloom Red Potatoes with Quinoa and Spinach

Heirloom red potatoes are baked and stuffed with a nutritious mixture of quinoa, spinach, and feta cheese for a wholesome meal.

Ingredients
  • 4 medium heirloom red potatoes
  • 1 cup cooked quinoa
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and bake the potatoes for 45-60 minutes until tender.
  2. 2. In a skillet, sauté the spinach until wilted, then mix with cooked quinoa and feta cheese.
  3. 3. Once the potatoes are cooked, cut them in half and scoop out some flesh, mixing it with the quinoa mixture, then refill the potato skins and serve.

Heirloom Red Potato and Kale Hash

This hearty hash combines heirloom red potatoes and kale, sautéed to perfection for a nutritious breakfast or brunch option.

Ingredients
  • 1 lb heirloom red potatoes, diced
  • 2 cups kale, chopped
  • 1 small onion, diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add the diced potatoes and onion, cooking until potatoes are golden brown.
  2. 2. Add the chopped kale and cook until wilted, seasoning with salt and pepper.
  3. 3. If desired, create two wells in the hash and crack an egg into each, cooking until the eggs are set.

Heirloom Red Potato Curry

A flavorful and aromatic curry featuring heirloom red potatoes, coconut milk, and a blend of spices for a comforting vegan dish.

Ingredients
  • 1 lb heirloom red potatoes, cubed
  • 1 can coconut milk
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp curry powder
  • Salt to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the cubed potatoes, curry powder, and coconut milk, bringing to a simmer.
  3. 3. Cook for 20-25 minutes until the potatoes are tender, seasoning with salt before serving.

Grilled Heirloom Red Potato Skewers

These grilled potato skewers are a fun and healthy way to enjoy heirloom red potatoes, perfect for summer barbecues.

Ingredients
  • 1 lb heirloom red potatoes, halved
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, toss the halved potatoes with olive oil, garlic powder, smoked paprika, salt, and pepper.
  3. 3. Thread the potatoes onto skewers and grill for 15-20 minutes, turning occasionally, until tender and charred.

Heirloom Red Potato and Chickpea Stew

This hearty stew features heirloom red potatoes and chickpeas simmered in a rich tomato broth, packed with flavor and nutrients.

Ingredients
  • 1 lb heirloom red potatoes, cubed
  • 1 can chickpeas, drained
  • 1 can diced tomatoes
  • 1 onion, diced
  • 2 cups vegetable broth
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion until soft, then add the cubed potatoes, chickpeas, diced tomatoes, vegetable broth, cumin, salt, and pepper.
  2. 2. Bring to a boil, then reduce heat and simmer for 25-30 minutes until the potatoes are tender.
  3. 3. Serve hot, garnished with fresh herbs if desired.

Heirloom Red Potato Frittata

This delicious frittata features heirloom red potatoes and fresh vegetables, making it a perfect dish for breakfast or brunch.

Ingredients
  • 1 lb heirloom red potatoes, thinly sliced
  • 6 eggs
  • 1 cup spinach, chopped
  • 1/2 cup bell pepper, diced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, layer the sliced potatoes and cook until slightly tender, then add spinach and bell pepper.
  3. 3. Whisk the eggs with salt and pepper, pour over the vegetables, and bake for 20-25 minutes until set.

Heirloom Red Potato and Roasted Vegetable Bowl

A nourishing bowl filled with roasted heirloom red potatoes and seasonal vegetables, drizzled with a tahini dressing for extra flavor.

Ingredients
  • 1 lb heirloom red potatoes, cubed
  • 2 cups mixed seasonal vegetables (zucchini, bell peppers, etc.)
  • 2 tbsp olive oil
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss the potatoes and vegetables with olive oil, salt, and pepper.
  2. 2. Roast for 25-30 minutes until golden and tender.
  3. 3. In a small bowl, whisk together tahini, lemon juice, and a little water to thin, then drizzle over the roasted vegetables before serving.

Spicy Heirloom Red Potato Wedges

These spicy potato wedges are baked to perfection, seasoned with a blend of spices for a healthy and flavorful snack or side dish.

Ingredients
  • 1 lb heirloom red potatoes, cut into wedges
  • 2 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. In a bowl, toss the potato wedges with olive oil, paprika, cayenne pepper, and salt.
  3. 3. Spread the wedges on a baking sheet and bake for 30-35 minutes until crispy and golden.

Frequently Asked Questions (FAQ)

What are heirloom red potatoes?

Heirloom red potatoes are a traditional variety known for their unique flavor and nutritional benefits.

How should I store heirloom red potatoes?

Store them in a cool, dark place to prevent sprouting and maintain freshness.

Are heirloom red potatoes healthier than regular potatoes?

They often have higher antioxidant levels and unique flavors, making them a nutritious choice.

Can I eat the skin of heirloom red potatoes?

Yes, the skin is nutritious and contains fiber, so it's best to eat them unpeeled.

How do I cook heirloom red potatoes?

They can be boiled, roasted, or mashed, and they pair well with various seasonings.

What is the glycemic index of heirloom red potatoes?

They have a moderate glycemic index of 56, making them a suitable option for most diets.

Are heirloom red potatoes good for weight loss?

In moderation, they can be part of a weight loss diet due to their fiber content and satiety.

What nutrients are found in heirloom red potatoes?

They are rich in potassium, vitamin C, and fiber, contributing to overall health.

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Comparisons
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Nutrients
Protein in Heirloom Red Potatoes Calories in Heirloom Red Potatoes Vitamin-c in Heirloom Red Potatoes Magnesium in Heirloom Red Potatoes
Featured Guides
Health Benefits of Heirloom Red Potatoes Healthy Recipes with Heirloom Red Potatoes
Rankings
Vegetables high in vitamin-c Vegetables high in vitamin b6 (pyridoxine) Vegetables low in carbohidratos Vegetables low in índice glucémico